Gotu kola (Centella asiatica), often called pennywort or brahmi in parts of Asia, is a creeping perennial used for centuries in Ayurvedic and Traditional Chinese Medicine. Modern research and culinary traditions both attest to its range of uses: from topical wound care to fresh salads, teas and modern supplement trials.

The following article explains how this herb is used, whether it can be added to a salad, the scientific evidence for its benefits, and whether it can be grown and eaten as a microgreen.

Some of the common uses fall into the following categories:

• Traditional culinary uses: In South and Southeast Asia, gotu kola leaves are eaten fresh, blended into chutneys, made into sambols, or steamed and served with rice. Fresh leaves are prized for their mild, slightly bitter, green flavour and high vitamin content.
• Teas and infusions: Leaves are brewed as a herbal tea to get a gentler systemic dose for mood and digestio.
• Topical preparations: Creams, ointments and gels containing gotu kola extracts are applied for wound healing, scar reduction and skin repair thanks to triterpenoid compounds that support collagen synthesis and tissue regeneration.
• Supplements and extracts: Standardised extracts are available in capsules or liquid form and are the format most commonly used in clinical research targeting cognition, circulation, and skin outcomes.

Practical tips: use fresh leaves within a day or two of harvest, wash gently, and remove tougher stems for best texture in salads and cooked dishes.

A popular salad ingredient

Gotu kola is commonly eaten raw in salads across Sri Lanka, Indonesia and other tropical regions. Traditional recipes such as gotu kola sambol call for finely chopping the leaves and mixing them with grated coconut, shallots, chilli, and citrus for a bright, nutrient-dense side dish that pairs well with rice and grilled foods. 

How to use it in a salad:

• Chop leaves very finely to reduce chewiness.
• Combine with coconut, citrus (lime or lemon), fresh tomato or shallot, and a light oil or vinegary dressing for balance.
• Young, tender leaves are best raw; slightly older leaves can be blanched briefly to soften texture.

Adding gotu kola to mixed green salads works well when balanced with richer ingredients (avocado, nuts, or oil-based dressings) to offset its mild bitterness.

A go-to microgreen

Gotu kola can be grown and harvested as a microgreen. The plant’s rapid, low-growing habit makes it suitable for microgreen or baby-leaf production. Microgreens provide concentrated flavour and nutrients in a tender form, making them ideal for salads, sandwiches and garnishes. When grown as microgreens:

• Harvest at the cotyledon or first true-leaf stage for the most delicate texture.
• Ensure the growing medium is clean and avoid standing water; younger shoots are less likely to have the fibrous texture of mature leaves.

Microgreen cultivation also gives greater year‑round access to fresh leaves in temperate climates where mature plants may be less vigorous.

Looking at the science

Centella asiatica (Gotu kola) contains triterpenoid saponins (asiaticoside, madecassoside, asiatic and madecassic acids) and other bioactive compounds thought to underlie its effects on cognition, skin repair, and circulation.

• Cognition and neuroprotection: Preclinical studies and small human trials suggest that gotu kola may support memory, learning and neuroprotection. Animal models show improved performance on memory tests and protection against neurotoxic insults. Early human studies and a recent pilot clinical effort are probing biomarkers and brain imaging outcomes to test effects on age-related cognitive decline and mild Alzheimer-type changes
  • A dedicated clinical trial at Oregon Health & Science University is studying a standardised Centella extract in older adults with mild cognitive impairment to look for signals in blood biomarkers and brain MRI — an effort that aims to move from preclinical promise to rigorous human data.
• Wound healing and skin benefits: Multiple laboratory and clinical studies support the use of topical gotu kola for wound healing, scar reduction, and the improvement of certain dermatological conditions. The herb’s triterpenoids stimulate collagen synthesis and modulate inflammation, which explains its use in creams and gels for scars and stretch marks.
• Circulation and venous insufficiency: Clinical trials have reported benefits for chronic venous insufficiency and fluid retention (for example, reducing ankle swelling associated with long flights or varicose vein symptoms). These vascular effects are attributed to improvements in connective tissue metabolism and microcirculation.
• Anxiety and mood: Animal studies and small human reports suggest anxiolytic and mild antidepressant effects, with mechanisms potentially tied to antioxidant, anti‑inflammatory and neuromodulatory activity. Evidence remains preliminary, and dosage protocols vary across studies.
• Quality of evidence and safety: Reviews summarising clinical trials indicate promising signals across several outcomes (cognition, wound healing, circulation), but many trials are small or heterogeneous in extract composition and dosing. Larger, high-quality RCTs with standardised extracts are still needed to confirm many claims.

For an evidence overview and detailed breakdown of mechanisms, outcomes and dosing used in trials, consult the research compendium on Centella asiatica. (Examine) A summary of an ongoing, well-designed pilot clinical trial is available from OHSU, which aims to provide clearer biomarker-based evidence in older adults. (OHSU News).

Safety and dosing

• Typical dosing in studies: Doses vary widely depending on preparation and indication; clinical studies use standardised extracts and ranges tailored to the outcome (topical concentrations versus oral extracts). Always follow product-specific guidance and consult a health professional for therapeutic use. .
• Side effects: Mild GI upset, dizziness or drowsiness have been reported. Rarely, cases of liver injury have been associated with gotu kola, so caution is advised in people with liver disease.
• Drug interactions and precautions: Because gotu kola may affect liver‑metabolised drugs and can have sedative effects, avoid combining with sedatives and discuss use with prescribers. Pregnant or breastfeeding women and young children are generally advised to avoid oral supplementation due to limited safety data.
• Product quality: Herbal supplements vary in composition; choose reputable brands and standardised extracts when using gotu kola for therapeutic purposes. Contamination (heavy metals) has been reported in poorly regulated sources.

Recipes and notes

• Try a Sri Lankan-style gotu kola sambol: finely chopped leaves, grated coconut, green chilli, shallot, lime juice and a pinch of salt — a fresh, bright salad that introduces gotu kola’s flavour gently while delivering vitamins and minerals.
• For topical skin use, look for formulations that standardise asiaticoside or madecassoside content; for cognitive trials, research-grade extracts are used under clinical supervision.

Gotu kola sits at the intersection of culinary tradition and emerging clinical interest. When enjoyed as a fresh salad green or microgreen, it brings a distinctive flavour and nutrients to the plate; when used as a standardised extract or topical, it shows promise for cognitive support, skin healing and vascular health. As always, choose high‑quality sources and consult a healthcare professional before therapeutic use.

Sources: Examine, OHSU News, DSpace, ISLAND SMILE, Poppy’s Wild Kitchen, Healthline, WebMD, News-Medical.net